Managing Social Anxiety Disorder Around the Holidays

We’ve all been there. The crowded malls. The shoulder-to-shoulder seats in the auditorium for the children’s Christmas concert. The large family gathering. The Fall Festival or Christmas Parade.

But for someone with social anxiety disorder, these occasions create a sense of panic, making it hard to breathe and difficult to think. They may have a panic attack not only at the event, but on the way. Or, even a few days beforehand, as they imagine the scenario.

Social anxiety disorder can cause conflict at home, work, and in relationships. However, with practice, patience, and grace, you can manage the symptoms of social anxiety disorder.

Tips for Managing Social Anxiety Disorder This Holiday Season

This holiday season doesn’t have to end up like last year’s. You can take control of social anxiety disorder with a few psychological strategies, lifestyle changes, and planned events. It’s essential to remember, as you journey through healing and alleviating symptoms, that the reason we celebrate the holidays is centered on God’s gift, the birth of Jesus. Followed by the ringing in of a new year with our families, to be the person God created us to be.

Prayer should be at the backbone of learning how to manage any mental condition. Drawing closer to Christ enables you to see the grace and mercy that He offers. When we allow those traits to wash over us, a sense of peace grows. It is through this peace that we can find freedom as we work through the symptoms of social anxiety disorder.

Talk to a counselor

Talking to a counselor can help you discover what is behind your social anxiety and examine the thoughts and beliefs that have become its foundation. Often, we believe intrusive thoughts, even when they are false. Counseling and talk therapy can help challenge these negative beliefs.

Cognitive Behavioral Therapy (CBT) is a method that mental health practitioners use to challenge negative thoughts and beliefs, aiming to change emotions and behaviors. You will learn how to identify and challenge these thoughts and replace them with positive ones. You will learn new coping mechanisms to help you deal with social anxiety disorder symptoms.

Look into virtual group sessions

Virtual group sessions may sound scary to someone struggling with social anxiety, but they offer gradual exposure in a safe setting. For example, if you are invited to a virtual support group with others, you can choose to leave your camera off until you are ready to try it for yourself. You can speak up in small answer sessions. Smaller groups may make you feel more confident. If you feel panicked, you can turn off your camera or ask for help.

The others in the group have also struggled with social anxiety. Some may have overcome the symptoms and now work with others. Some participants may offer advice and encouragement. Ask your counselor or check with your local hospital or community center to find out about virtual support groups led by a mental health professional.

Start walking

Although walking can be a solitary venture, focus mainly on the health benefits initially. Walking at a brisk pace gets the heart pumping, and this action triggers the release of hormones, such as serotonin and dopamine, which can leave you feeling less stressed and happier. Endorphins are also released, further leaving you with a sense of confidence and accomplishment.

Use the benefits of walking to propel you out of your comfort zone. Once you start to feel more confident, try lengthening your walk into areas that are a little more crowded or consider joining a walking group. If you shop in a mall or plaza, walk a few laps around between stores. Continue to challenge yourself physically and mentally by changing the setting or distance.

Pencil in only meaningful events

The holidays can place undue stress on you with activities, starting in October and lasting until New Year’s Day. If social anxiety is an issue, only pencil in the meaningful events. This might be your child’s Christmas performance at school and the family get-together on Christmas Eve. You do not have to attend every invite at least until you have a better handle on your symptoms and have adopted healthy coping mechanisms to navigate through holiday events.

Politely decline by addressing that you would love to, but you have had to cut back on events this year. You are doing this for your mental health and wellness. Committing to more holiday events than you can handle will only leave you stressed and dreading the event. Choose the events that are important to you and your family. When you feel more confident, you can add more.

Tame your stress with deep breathing

Chronic stress worsens social anxiety. It is a vicious cycle. You dread an upcoming event to the point of physical symptoms and panic attacks. Yet, you may carry an underlying anxiety disorder, and chronic stress triggers those reactions.

You can tame your stress by pausing and practicing deep breathing. When we get anxious, we breathe faster and shallower, preparing our bodies to run from perceived danger. Deep breathing forces us to be still and focus on breathing, filling our lungs to capacity and then slowly exhaling through the mouth. Try inhaling through the nose for the count of four, holding the breath for the count of seven, then releasing through the mouth for the count of eight. Repeat as necessary.

Practice communication skills

Social anxiety disorder can make you feel vulnerable, shy, and awkward. You may have trouble speaking to others or making eye contact. Communication skills are learned skills. You can learn to step gradually out of your comfort zone to have conversations and ask questions, all while maintaining eye contact with others.

A counselor can teach you the necessary communication skills, including active listening. You can practice with your counselor, and then go out into the world to apply what you’ve learned. The process is dependent on how your confidence grows. For example, your counselor may suggest that you try holding eye contact while talking to at least three people this week and report back on your progress.

Give yourself plenty of time to recharge

Social events can be especially draining to someone struggling with social anxiety disorder. This holiday season, as you choose events that mean the most to you, plan for breaks in between. For example, if you attend a Christmas concert on a Friday evening, give yourself Saturday to recharge.

You can use this strategy throughout the year as well. Choose a day to grocery shop and run errands only when you can enjoy the following day as downtime. On these peaceful, recharging days, do an activity that you love and provides peace for your soul.

Try gradual exposure

Gradual exposure ensures that you are challenging yourself while still being in control. During the holidays, gradual exposure could involve joining a small caroling group, walking through familiar neighborhoods to sing. It could be shopping at your favorite store at the least busiest time with a short list. Gradual exposure could also involve buying a coffee or hot chocolate and sitting in a relaxed café, listening to others, and taking note of how you feel.

The more you expose yourself to social gatherings, the more at ease you will eventually feel. Some people can tolerate small gatherings fine, but panic in packed auditoriums. As you progress through exposure therapy, you will work up to social events that you feel a little more at ease at while implementing healthy coping mechanisms.

Therapy for Social Anxiety Disorder

Christian counseling combines faith in God with psychology to help shift mindset, heal trauma, and overcome the symptoms of mental conditions. Social anxiety disorder doesn’t have to end your fun. You can make changes in your thoughts, emotions, and behaviors leading up to this holiday season. Contact our center today to get started.